CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Tuesday, November 25, 2014

11.26.14 WOD



WOD:
15 Minute AMRAP of:

RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar

Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Notes:
Row-Damper can be set on any setting. The athlete cannot get off the rower until you hit 60 calories.

Burpees over the Bar- The athlete must jump with two feet over the bar and land with feet first. The athlete does NOT need to open hips when jumping over the bar.
The athlete will land horizontal to the barbell.

Ground to Overhead: The barbell will move from the ground (or below the needs if the barbell is not loaded) to overhead with the hips, knees and shoulders extended directly over the body. You may use a clean and jerk or snatch.

Chest to Bar: Kipping, butterfly or dead hang chest to bar are all allowed. The athlete’s arms must be extended at the bottom and the chest must make contact with the bar at the top.

Jumping Chest to Bar: The pull up bar should be setup so it is at least 8 inches above the top of the athletes head. The athlete must lower himself or herself so the arms are fully extended at the bottom and the chest must clearly come in contact with the bar at the top.

Score is total reps.
Posted by NSX Admin at 11:06 PM

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